Physical Preparation Soccer Curriculum

The Soccer Education Specialists
Physical
Preparation
A guide to the physical preparation
and soccer-specific conditioning of
young soccer players.
Experience Excellence in Soccer Education
A division of USA Sport Group
United Soccer Academy, Inc.

www.UnitedSoccerAcademy.com
PhysicalPreparationCurriculum
1
2
3
4
5
Speed, Agility & Quickness

Quickness & Reaction
Strength, Power & Plyometrics
Endurance
Dynamic Flexibility
2012 United Soccer Academy, Inc. All Rights Reserved. This Publication may not be copied without written permission.

Description
Players in the middle move around randomly and play a wall pass with one of the static players on the outer perimeter. Inner players return to central area prior to moving onto to next
available wall player. Rotate after 60 seconds.
Progressions
Vary type of wall pass / delivery (e.g. volley, header, bounce, spin, etc)
Scatter markers in centre for players to slalom through
First player to achieve set number of passes wins (e.g. 10)
SPEED,AGILITY&QUICKNESS(1)

Description
Players sprint around defined area and touch as many markers as possible in 30 seconds.
Progressions
Players can only touch markers of a specified color
Players turn over oppositions markers (and correct their own)
Introduce the use of a soccer ball

Description
Players sprint in sequence (1, 2, 3 & 4) through the slalom of markers. Once they reach the
end the next player goes. Continuous sprints for 60 seconds.
Progressions
Perform a figure of 8 between two sets of markers
Backward sprints / sideways running

Description
Players sprint in sequence from starting position to 1, 1 to 2, 2 to 3, 3 to 2, and 2 to 4.
Progressions
Introduce a passive defender between 2 and 4
At end gate (4), players finish with a shot at goal

Description
Player A sprint around the markers in the sequence of 1, 2, 3, 4, 2, 5. Player B starts as soon
as A runs across their path at 5.
Progressions
Move the starting point to marker 4
Player B starts when A sprints around 3 (meet in middle)

Description
Players slalom through markers and exchange positions with partner diagonally across for
them.
Progressions
Touch at least 5 different central cones before sprinting to partner
All four players start at the same time

Description
Players are split into pairs and play tag with their partner. Winner is the player that is not the
catcher after 30 seconds.
Progressions
Reduce size of playing area
Introduce the use of a soccer ball (1v1 keep ball)
Introduce a defender to tackle players in possession
QUICKNESS&REACTION(1)

10
Description
Players A and B play one touch wall passes with each other. When Player A stops the ball
with the sole of their foot, both players quickly exchange positions.
Progressions
Any player can stop the ball (other player reacts)
Players let the ball run past for partner to sprint and receive
Shorten passing distance between players

11
Description
Players compete in pairs for the ball delivered by coach. First player to the ball wins.
Progressions
Vary starting positions (e.g. sitting down, lying on front, knees up, etc)
Vary type of wall pass / delivery (e.g. volley, header, bounce, spin, etc)
Introduce a goal for players to score into

12
Description
On coaches command, players sprint to the specified line and return to starting position.
Coach can call out more than one number (e.g. 2 and 4). Coach uses verbal, visual and kinaesthetic ques.
Progressions
Players sprint forwards and backwards

13
Description
Player A sprints to and touches central cone (1) to change direction and sprint through either
of the two side gates. Player B reacts to the movements of A by attempting to tag them.
Progressions
Introduce goals for players to score into
Reduce sprinting distance between players

14
Description
Player A reacts to the command of B by sprinting around the specified marker and returning
to starting position.
Progressions
Player A must control the ball before a specified number of bounces (e.g. 2)
Player B can call out more than one number

15
Description
On coaches command, players A & B sprint to the specified (line 1 or 2). The players furthest
from line attempt to tag their partner. Coach uses verbal, visual and kinaesthetic queues.
Progressions
Players perform the opposite from coaches command

16
Description
On coaches command, players sprint around mannequins and compete for the ball delivered
by the coach. First player to ball shoots at goal. The coach uses verbal, visual and kinaesthetic ques.
Progressions
Players sprint around opposite mannequin
Coaches varies type of delivery (e.g. bounce, spin, out wide, etc)

17
Description
Player in front sprints from starting position (1) to the end line 2. Partner loosely holds onto
the shirt of sprinting player for a short distance until they break free.
Progressions
Players sprint towards a soccer ball and dribble over the end line (2)
Two sprinting players compete for the same soccer ball
Introduce goals for players to score into
STRENGTH,POWER&PLYOMETRICS(1)

18
Description
Players are in pairs and hop on one leg. Players attempt to knock their partner off balance by
gently pushing against them.
Progressions
Players can only use shoulders (no hands)
Players are free to hop around defined area and find another partner

19
Description
Players stand on one leg and volley the ball to their partner. Players can only have one foot
on the ground at any time.
Progressions
Players perform 5 consecutive volleys on each foot. Rotate.
Increase distance between players

20
Description
Players are in pairs and compete for the ball which is placed in contact with one foot of both
players. First player to push the ball beyond their partner wins.
Progressions
Use different parts of the foot (e.g. outside, laces, etc)
Introduce different body parts (e.g. thigh, chest, shoulder, etc)

21
Description
Players replicate a throw-in by throwing the soccer ball to their partner. The ball is not allowed
to bounce.
Progressions
Increase throwing distance between players
Introduce a passive defender between lines 1 and 2
Players throw two soccer balls at the same time

22
Description
Players are in pairs and race against the other team by sprinting between lines 1 and 2. Players must bounce over the hurdles in the middle.
Progressions
Hop over hurdles on one leg
Players bounce over hurdles facing sideways
Players move forward two, back one over the hurdles

23
Description
Both groups of players move in a line around the two end markers. On coaches command,
players perform various dynamic movements (e.g. heel flicks, knees up, kick outs, lunges,
etc).
Progressions
n/a
DYNAMICFLEXIBILITY(1)

24
Description
Players A move into the central mannequin (1) at the same time and then move in a clockwise direction. Once completed, players B start together. Continuous. On coaches command,
etc).
Progressions
n/a

25
Description
Players are in three groups and move between the two end lines (1 & 2). Players A switch positions with B. Players B then switch positions with C. Continuous. On the coaches command,
etc).
Progressions
n/a

26
Description
Players move randomly to different markers within the defined area. On coaches command,
etc).
Progressions
n/a

27
Description
One group of players perform tricks and skills with a soccer ball within the inner perimeter (1).
The other players move randomly around the outer perimeter (2) performing various dynamic
movements (e.g. heel flicks, knees up, kick outs, lunges, etc). Both groups of players exchange positions after 60 seconds.
Progressions
n/a

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The Soccer Education Specialists

Experience Excellence in Soccer Education

A division of USA Sport Group

United Soccer Academy, Inc.

Speed, Agility & Quickness

United Soccer Academy, Inc.

Scatter markers in centre for players to slalom through

First player to achieve set number of passes wins (e.g. 10)

United Soccer Academy, Inc.

Players can only touch markers of a specified color

Players turn over oppositions markers (and correct their own)

Introduce the use of a soccer ball

United Soccer Academy, Inc.

Introduce the use of a soccer ball

Perform a figure of 8 between two sets of markers

Backward sprints / sideways running

United Soccer Academy, Inc.

Introduce the use of a soccer ball

Introduce a passive defender between 2 and 4

At end gate (4), players finish with a shot at goal

United Soccer Academy, Inc.

Introduce the use of a soccer ball

Move the starting point to marker 4

Player B starts when A sprints around 3 (meet in middle)

United Soccer Academy, Inc.

Touch at least 5 different central cones before sprinting to partner

Introduce the use of a soccer ball

All four players start at the same time

United Soccer Academy, Inc.

Reduce size of playing area

Introduce the use of a soccer ball (1v1 keep ball)

Introduce a defender to tackle players in possession

United Soccer Academy, Inc.

Any player can stop the ball (other player reacts)

Shorten passing distance between players

United Soccer Academy, Inc.

Introduce a goal for players to score into

United Soccer Academy, Inc.

Introduce the use of a soccer ball

Players sprint forwards and backwards

United Soccer Academy, Inc.

Introduce the use of a soccer ball

Introduce goals for players to score into

Reduce sprinting distance between players

United Soccer Academy, Inc.

Introduce the use of a soccer ball

Player B can call out more than one number

United Soccer Academy, Inc.

Introduce the use of a soccer ball

Players perform the opposite from coaches command

United Soccer Academy, Inc.

Players sprint around opposite mannequin

United Soccer Academy, Inc.

Two sprinting players compete for the same soccer ball

Introduce goals for players to score into

United Soccer Academy, Inc.

Players can only use shoulders (no hands)

United Soccer Academy, Inc.

Players perform 5 consecutive volleys on each foot. Rotate.

Increase distance between players

United Soccer Academy, Inc.

Use different parts of the foot (e.g. outside, laces, etc)

Introduce different body parts (e.g. thigh, chest, shoulder, etc)

United Soccer Academy, Inc.